• Week 1
    Print Week

    • Day 13

    BIKE
    • Time: 1h 00m
    • 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
    RUN
    • Time: 1h 00m
    • Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy).
    • Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
    • This run can be from 60-90' long depending on fitness level.
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace +3". Your rest is 15"
    • CD: 300 easy.